Work Out Plans for Men to Have an Athletic Body Shape

Work out plans for men is very important for those who want to have a muscular and ideal body. It is not easy to get an athletic body shape. You should not be lazy and must have the commitment and discipline to set your training schedule. The following workout plan is made to make the muscles work harmoniously and produce a balanced athletic body shape.

Deadlifts

This weight training was developed from the basic squat movement and has plenty of benefits to build the lower abs. Not only that, deadlifts is also able to increase the body’s power and balance as a whole.

-          Start from a standing position with feet shoulder width apart.

-          Hold dumbbells with palms facing toward the body.

-          Your feet should be flexed like a squat position, and keep the spine remains straight.

-          Pull or lift the barbell by using shoulders, hips, abdomen and back muscle contraction simultaneously.

-          Do not just use your arm muscles power when lifting dumbbells.

Hanging leg raise

This exercise is done with the position of the body hanging on the bar and then lifts your knees toward your chest. This exercise works on the lower abdominal muscles so that the more exercise you are able to do, your stomach muscles will be more fully formed. Perform variation by rotating the direction of the knee to the left and right side when your knee position is already lifted to form the side abdominal muscles.

Pull up

It is also a training compound (back muscles) by hanging the body. This will make your back muscles are getting trained and your back look bigger and stronger.

-          Grip the pull up bar.

-          The position of the foot can be crossed with knees bent backward.

-          Keep your elbows straight.

-          Lift up your body to the chin past the pull up bars.

-          Inhale as you lower your body and release your breath while lifting it up.

Dumbbells reverse lunge

This exercise is used to increase the mobility of the hips and upper back and helped the muscle chain between the hip and shoulder to function better together.

-          Stand holding a pair of dumbbells next to your body.

-          Step back with your right foot.

-          Lower your body and bent your left knee.

-          Lift the weights towards the shoulders

-          Lower the dumbbell back to the starting position.

-          Perform a series of the same movement with the left foot.

Squat Thrusts

This exercise prepares your muscles for almost every type of exercise, as well as improving flexibility and mobility of the body.

-          Push your hips back, bend your knees and bow your body as deep as possible.

-          When you squat down, place your hands on the floor, use both hands to support your weight.

-          Kick your feet back, so you are in a push-up position.

-          Then quickly move your legs back into a squat position.

In a few weeks, you will begin to feel the results. You will feel your body become stronger, healthier, and proportional by doing work out plans for men above.